List Posts


All Harvest Hub Posts


Under following Headings:

1. Events & Activites

2. Farmers

3. Fundraising

4. Industry News

5. Cooking Tips

6. Storage & Ripening

7. Foods good for us

8. Health Issues

9. Farmers – Local & Australian

10. Sustainability

11. Grocery

12. Fruit

13. Vegetables


1. Events & Activites

Dine Below The Line

Dine Below the Line at Macquarie Uni

Youth make $2 a head meals with heaps left over

Dining Not Mining Forum

Dining Not Mining

FOOD FIGHT – the Battle for food Security

Fruit & Veg Month Celebration

Happy 5th Birthday Harvest Hub

Harvest Hub Become Social

Manly Vale Community Garden OPEN DAY

Market at Macquarie University- Social Enterprise

Metella Road Public School Harvest Hub went off with a Bang

National Nutrition Week at Harvest Hub

Right To Food Coalition

Salvos Ivanhoe

Think, Eat, Save    Fruit & Veg Month

2. Farmers

Do we value our food and those who grow it?

Me Farms – a Local farm

Peats Ridge Money-for-Jam project

Why we buy local and from small Australian farmers

Raymond’s Ruined Purple Kale…

3. Fundraising

Help in a small way at Christmas 2014 – Ivanhoe lunch & toys for the kids

Salvos Invanhoe

Watermelon Fundraiser – Video

4. Industry News

A Voluntary Code of Practice for Supermarkets?

Banana Growers – what happens when a storm hits

Loss Leaders. Why do supermarkets have them?

No Harvest Hub rockmelons linked to Salmonella outbreak

Supermarkets stubbornly stick to their specials

Support Local Bee Producers?

The Future of Sydney’s Food Bowl

Water precious water

5. Cooking Tips

How does your food look on the plate?

Stir Fry – 10 easy tricks

6. Storage & Ripening 

Harvest Hub – What We Mean when We Say, Fresh

Not perfect but tasty

Vegetables Breathe Too!

Wombok – herbs that wilt what to do?

7. Foods good for us

All things Red

Psyllium husks: Beautiful on the Inside

8. Health Issues

A Tale of Two Worlds – Body Mass Index

Close the Gap – Indigenous health outcomes.

Diabetes a hotspot in Western Sydney

Glycemic ‘load’ not glycemic ‘index’

Want to decrease the risk of dementia and Alzheimer’s?

What is a serve of fruit & vegetables?

9. Farmers – Local & Australian


Grima Brothers in Horsley Park

Growers in Sydney Food Bowl  WEEK 1632

Kim Family from Wallacia

Me Farms a local farm

ME Farm baby salad leaves  

Where Does My Food Come From? Week 1539

Week 1550 Where Come From?

10. Sustainability

How to make a Herb Pouch

Insect Hotel

Plastic Free

Sustainability Festival

11. Grocery

Bread new additions Shepherd’s Bakery

Sourdough Bread

Hidden Valley Eggs

Hidden Valley Pasture Raised

Sustainable chicken farming – Our Free range egg story

Hidden Valley Honey

Organic Honey – Delucas from Wollemi National Park

You’ll always remember – ‘Forgotten Ridge Honey’

Lose weight with Grapefruit Juice

Go Nuts about living longer


Roast your own nuts

Absolute Organic Non-Hydrogenated Extra Virgin Coconut Oil

Paella – Bush Tucker at it’s best


Coooeeee   Anzac cooking

Christmas recipes

Harvest Hub fun Hors d’oeuvres

The Impromptu Festive Season Party

12. Fruit


Golden Delicious Apple Bundt Cake Recipe

Granny Smith are Australian

Pink Lady versus Sundowner


Bananas spotted and brown



Cherries new season


Lose weight with Grapefruit Juice

Ruby Grapefruit


Guava – Hey! Full of antioxdiants




Ortanique Mandarins


Mango ripening – don’t judge a mango by its colour

Mango – Honey Gold


Blood Oranges

Blood Orange Warm Salad  recipeBlood Oranges


How Green is my papaya?


Passionfruit on Easter weekend


Pears Beurre Bosc and Packham

Prickly Pear


Persimmon like an apple


Pomegranate – Health Benefits





Rhubarb Recipes


Black Sapote – the chocolate pudding fruit




Champagne Watermelon

13. Vegetables






Avocado Planted


Broad Beans

Broad Beans Preparation

Snake Beans


Beet-i-ful beetroot recipes

Beetroot Sauces

Golden Beetroot

Hot Weather; Cold Borscht – Golden Beetroot 

Target Beets



Broccoli – the Super Veg!

Super local broccoli


Brussel Sprouts


Homemade Sauerkraut

Pineapple & Red Cabbage Recipes

Red Cabbage Recipes

Savoy Cabbage

Savoy Cabbage Preparation

Wombok Easy Cooking


Red Capsicum with Basil Couscous



Rainbow carrots

Rainbow Carrots Horsley Park

White carrots

Carrots coloured


Cauliflower by the moon

Cauliflower Leaves & Stems

Cauliflower Risotto

Romanesco cauliflower

Romanesco cauliflower recipes




Sweet Banana Chillies

Chillies – long reds

Harvest Hub – Homemade Caramelised Chilli Jam


Baby Buk Choi

Buk Choi

Choi Sum Damaged


Choko with Goodness


Corn from Freeman’s Reach

Corn – Polka Dot


Eggplant Freeman’s Reach

Mini eggplant





Fennel from Oberon






Garlic – Fresh & local

Garlic Recipes




Much Ado about Mushrooms – mushroom stars as a main ingredient


Seafood Packs

Thai Cooking Pack



Purple Basil


Parsley Continental


Tumeric Organic Fresh Roots


Curly Kale has a tale

Kale – an amazing tale

Kale Recipes

Kale and how to store it

Russian Kale

Tuscan Kale


Leafy Greens – Coriander, English spinach and Baby buk choi



Baby leek

Forgotten Leek

Leek Planted


Lettuce Mix – Mesculun



Green Olives from Narrabri


Shallots versus spring onions

Sweet Onions




Sugar Snaps


Dutch Cream Potatoes

Mayflower Brushed Potatoes

Royal Blue Potato Mash

Sebago – Goldilocks spuds – just right!



Diakon Radish

French Radish



Celeriac – worth the wait!


White Kohlrahbi

Kohlrabi chips

Kohlrabi recipes

Kohlrabi – eat it all






Chard (Silverbeet) Rainbow Chard from ME Farms

Cold night – roast vegetables

Red Chard Recipes

Rainbow Chard


English Spinach


Squash Ozzie


Cherry Tomatoes

Cooking tomatoes local

Golden & Black Russian Baby Truss

Tomato an antioxidant

Cooking Tomatoes buy fresh local same price as imported


Rapa – Sweet Italian Rapa

Swede or Rutabaga


Baby turnips…a cunning plan indeed!





Wombok Easy Cooking

Wombok around the clock – Eating Raw


Patriot Zucchini

Zucchini Flowers

Meal Packs

Seafood Packs


Farm Recipes 1738

Farm Recipes 1724

Farm Recipes 1722

Farm Recipes 1721

Farm Recipes 1720

Farm Recipes 1719

Farm Recipes 1718

Farm Recipes 1717

Farm Recipes 1716



Jap Pumpkin

Green pumpkin with a slice on white background

Jap Pumpkin


  • Baked Jap pumpkin croquettes
  • Pumpkin Casserole
  • Thai pumpkin soup
  • Pumpkin Scones


Baked Jap pumpkin croquettes

Baked Jap pumpkin croquettes
Recipe type: snack
Serves: 12
  • 1½ cups flour plus more for dusting
  • ½ tsp baking powder
  • ¾ cup pureed pumpkin
  • 1 egg, lightly beaten
  • 1 tbs soy sauce
  • ½ sheet dried nori seaweed, snipped into 3cm strips
  • ½ onion, diced
  • 1 tsp olive oil plus more for greasing baking sheet
  • ⅛ cup toasted sesame seeds
  • ½ cup panko (Japanese bread crumbs)
  1. Preheat oven 190C. Lightly grease a baking sheet with olive oil.
  2. Heat olive oil in a medium frying pan over medium heat. Cook onions for 3-4 minutes, or until translucent. Remove from heat.
  3. In a mixing bowl, combine flour and baking powder. Stir in pumpkin, egg, soy sauce, onions and nori. Mix with a wooden spoon or spatula until a sticky dough forms. If the dough is too moist, add a bit more flour. On a clean, dry plate, combine the sesame seeds and the panko. Mix well with fingers. Set aside. Use floured hands to form the dough into balls that are about 2” in diameter. Roll each ball in the panko-sesame seed mixture, and place on the greased baking sheet. Repeat with remaining dough. Bake for 20-25 minutes, or until golden brown. Serve warm.


Pumpkin Casserole

Pumpkin Casserole
Recipe type: Casserole
  • 2 tbs olive oil
  • 4 chicken thighs, trimmed and diced into large chunks
  • 3 tbs of plain flour
  • 4 cloves garlic, crushed
  • ½ cup apple cider vinegar
  • 1 tsp of tarragon, dried
  • 1 litre chicken stock
  • 2 carrots, baton cut
  • 2 celery sticks, sliced
  • 3 cups of pumpkin peeled and diced
  1. Preheat the oven to 180°C.
  2. Note this recipe is good in a Slow Cooker and will take 2 hours.
  3. Toss the chicken with flour in a ziplock bag. In a frypan, heat the olive oil and brown the chicken. Add the crushed garlic and cook for a minute. Add the taragon and apple cider vingear, using it to deglaze the pan (lifting the bits off pan as they are full of flavour). Add the carrots, celery, pumpkin and stock. Bring to the boil and pour into a casserole dish.
  4. Bake for 1½ hrs.


Thai pumpkin soup

Thai pumpkin soup
Recipe type: Soup
  • 1.5kg Kent (jap) pumpkin
  • 1 tbs olive oil
  • 2 tbs green curry paste
  • 1 onion, chopped
  • 1 carrot, sliced
  • 2 cups vegetable stock
  • ½ cup light coconut cream
  1. Peel the pumpkin, remove seeds and cut into large cubes. Heat oil in large saucepan and fry the curry paste for a few minutes. Add the onion and cook to soften slightly.
  2. Add the pumpkin, carrot and stock, bring to the boil and cook for 15 minutes, or until the vegetables are tender. Puree. Add the coconut cream and stir through.
  3. Serve.


Pumpkin Scones

Pumpkin Scones
Recipe type: Dessert
Serves: 12-15
  • 60g butter
  • 2 tbs castor sugar
  • ½ cup cooked and mashed pumpkin
  • 1 egg lightly beaten
  • ½ cup milk
  • 2 ½ cups self raising flour
  • 1 tbs milk
  • 1 egg yolk
  1. Preheat oven to 230 C.
  2. Cream butter and sugar. Mix in pumpkin and is better if the pumpkin is cooled. Slowly mix in the milk and egg. Sift flour and stir into the mixture and stir into the dough.
  3. Lightly knead and roll out 2-3cm thick on a lightly floured surface. Use a scone cutter dipped in flour to cut out scones. Roll out any scrapes of dough and cut more scones until no dough is left. Place on a baking tray.
  4. Brush scones with milk and egg yolk. Bake for 15-20 minutes or until golden brown.


Cauliflower recipes for winter

Cauliflower white in paddock

Cauliflower recipes for winter

  1. Moroccan Cauliflower – a big recipe

  2. Broccoli Cauliflower Soup

  3. Cauliflower Biryani

  4. Winter Vegetables in Cashew Gravy

Moroccan Cauliflower

Moroccan Cauliflower
Recipe type: Casserole
Serves: 4
  • 700gms lamb, cut into 5cm pieces
  • 1 tomato, finely chopped
  • 1 onion, chopped
  • 2 cloves garlic, finely chopped
  • handful of Curly parsley, chopped
  • handful of fresh cilantro (coriander), chopped
  • 1½ tsp ginger
  • ½ tsp salt
  • ½ tsp pepper
  • ½ tsp paprika
  • ¼ tsp cumin
  • ½ tsp turmeric
  • ⅛ tsp cayenne pepper
  • ½ cup olive oil extra virgin cold pressed (Harvest Hub)
  • 1 large head of cauliflower, florets
  • 1 lemon, quartered and seeds removed
  • 1 large handful of Kalamata olives
  • 1 to 2 tbs lemon juice
  • three cups of water
  1. In a large pot place the meat, grated tomato, onions, garlic, olive oil, parsley, cilantro, and spices and mix. Cook over medium-high heat no lid for 10 minutes turning the meat and brown it on all sides.
  2. Then add three cups of water, cover the pressure cooker or pot, and increase the heat to high. You can use a pressure cooker: When pressure has been achieved, reduce the heat to medium and cook for 35 minutes. If using a pot: When boiling reduce heat and simmer for about 1½ hours, or until the meat is tender. Check adding water if necessary.
  3. When the meat has cooked, add the cauliflower, lemon, olives and lemon juice. Add water so cauliflower is partially covered cooking a further 20 minutes. Serve with couscous.

Broccoli Cauliflower Soup

Broccoli Caulifower Soup
Recipe type: Soup
Serves: 4
  • 1 tbs butter or olive oil
  • 1 medium onion, chopped
  • Salt and freshly ground pepper to taste
  • 1 -2 heads broccoli and cauliflower florets (about 4 cups)
  • 1 medium baking potato, peeled and chopped
  • 4 to 5 cups chicken stock, vegetable stock or water
  • ¼ to 1 cup cream
  • Chopped fresh parsley, for garnish if desired
  1. Put the butter in a large, deep saucepan set over medium heat. When the butter has melted, add the onion and cook, stirring occasionally, until the onion is soft, about 5 minutes. Add the broccoli, cauliflower, potato and stock. Bring the mixture to a boil then reduce the heat and simmer gently until the vegetables are tender, 10 to 15 minutes and stir occasionally. Cool then puree in batches in food processor until smooth.
  2. Rinse saucepan and then add the soup back to the pan set over low to medium low heat. Season to taste with salt and pepper. Stir in the cream, if desired, and heat gently.

Cauliflower Biryani
Cauliflower Biryani
Recipe type: Rice
Serves: 4-6
  • 1 tbs olive oil
  • 1 tsp cumin seeds
  • 1 onion, sliced
  • 2 bay leaves
  • 2 cardomom pods
  • 1 stick cinnamon
  • 1 tsp Ginger Garlic Paste (see Cauliflower and Potato with spices)
  • 2 tomatoes, chopped or canned
  • ½ tsp turmeric
  • ½ tsp cayenne pepper
  • ½ tsp garam masala (see Cauliflower and Potato with spices)
  • 1 potato, peeled and diced
  • 1 carrot, peeled and diced
  • 8-10 cauliflower florets
  • ½ cup green beans (can be frozen)
  • 2 tbs peas
  • 2 tbs ground almonds, mixed with a little water
  • 3 cups water
  • 1 ½ cups long grain or basmati rice
  • Salt to taste
  1. In a saucepan heat the oil and put in cummin seeds which need to sizzle then add onion and sauté for 5 minutes. Add bay leaves, cardamom, cinnamon stick and Ginger garlic paste then add tomatoes and cook a further 2 minutes. Add turmeric, cayenne, pepper, garam masala, the vegetables, salt and almonds. Stir through. Add water and bring to boil.
  2. Stir in the rice and cover. Reduce the heat to medium and cook 10 minutes until water is absorbed. Turn off heat, cover and steam another 5 minutes. Serve.

Winter Vegetables in Cashew Gravy
Winter Vegetables in Cashew Gravy
Recipe type: Vegetable
Serves: 4-6
  • Vegetables:
  • 1 cauliflower, cut into florets
  • 1 carrot, diced
  • 1 broccoli, diced
  • 2 potatoes, peeled and diced
  • 1 cup green beans, diced (can be frozen if no more fresh ones left)
  • ⅔ cup peas
  • 1 tbs olive oil
  • 1 onion, chopped
  • 1 tsp Ginger Garlic paste (see recipe below)
  • 4 tomatoes, chopped (can be canned)
  • ½ tsp turmeric
  • Salt to taste
  • 1 cup water
  • 1 tsp castor sugar
  • 2 tsp lemon juice
  • For Cashew Paste:
  • 3 tbs cashew nuts
  • 2 tbs coriander seeds
  • 2 tsp cumin seeds
  • 3-4 cloves
  • ½ tsp black peppercorns
  • 1 green chilli
  • 1 cup coriander leaves
  • ¼ cup spearmint leaves
  • For Garlic Ginger Paste:
  • 3 garlic cloves, peeled
  • 1 ginger, walnut size, peeled
  1. Boil or steam vegetables.
  2. To make Cashew paste:
  3. In a pan dry roast cashews on low heat then add coriander seeds, cumin, cloves, peppercorns. Then use food processor and blend to a smooth paste. Add chilli, coriander leaves, spearmint leaves with a little water.
  4. To make Ginger paste:
  5. In a food processor blend garlic and ginger to a smooth paste. Add a few drops of water. Keep in a sealed container in the fridge. Keeps 1 week.
  7. In a large saucepan heat the oil and sauté the onion until soft then mix in Ginger Garlic paste and sauté a further 1 minute. Add tomatoes, turmeric, and salt. Cover the pan then cook for a further 2-3minutes. Add the Cashew paste and 1 cup of water. Bring to a simmer. Add the sugar and lemon juice and toss in the vegetables. Bring to the boil then turn down to simmer. Cook 5 minutes. Serve with rice.




Country Valley Dairy in Picton needs your help

Country Valley Dairy in Picton needs your help

Country Valley in Picton is suffering through a bad drought. This dairy farm with its own dairy makes and distributes Country Valley milk, yoghurt and cream – and is the last remaining dairy farm in the Sydney basin.  The drought is forcing John to buy hay throughout winter, which will cost him $1350 per cow.  He needs help: sponsor a cow, and bring your family on a farm visit to Picton, just 2 hours south of Sydney. Read his story below and contact him via Facebook (@CountryValleyMilk) or phone 02 4677 2223 to make a donation, big or small…read on below photo.

Country Valley farmer needs your help

John Fairley is a 5th generation dairy farmer in Picton.  The farm was established nearly 150 years ago and is now one of the last remaining dairies in the Sydney basin.  “With the urban sprawl getting ever closer, the harder it becomes to keep places like Picton rural. However, farming is more than a job, it is a way of life and it effects the lives of more than just the families who farm. To us it is not just about dollars and cents but about our heritage and the way we want to see our valley stay as farm land”, says John.

After deregulation of the milk industry in 2000, farmers like John were paid 26c per litre by the milk processors.  Which much of NSW in drought, John decided to become ‘Master of his own Fate’: he built his own dairy and started selling milk and yoghurt under the Country Valley brand into the Sydney and Canberra markets. It didn’t take long before he started buying milk from nearby farmers, paying them 20% more than what they got from the processors.

Country Valley went on to win prizes at the Royal Easter Show, and Pepe Saya uses Country Valley cream and milk to make his premium cultured butter.

For a few years, Harvest Hub sold Country Valley products.  Our members loved the creamy taste of the fresh milk and the thick yoghurt (without gum) – until the NSW Food Authority tightened the compliance requirements for storing and transporting dairy products which made it prohibitively expensive for small distributors like us.

However, times are lean on the farm right now.  Picton, and the wider Wollondilly shire, are in drought. Says John: “The time has come to swallow my pride and ask for help. The realisation that we will be fully feeding cows, all winter, has arrived. Even if it rains next week and we get crops in, it will get cold and we will still have no feed. My 83-yr. old Dad said he has never seen it worse than this.

“One of our options we put on the table to get through the drought was to shut the dairy down. I just can’t do it.

“We have developed the herd over time, milking daughter after daughter. We all grew up helping our Dad’s and Grandfathers on weekends and school holidays. The dairy is a part of who we are. ‘It takes a tribe to raise a child’ resonates with me.

“I want my grandkids to help my son and maybe my daughter in the future.

“I am asking our supporters of Country Valley to adopt a cow or a calf, to help my family get through to Spring. Any amount, with enough people, will help. You will receive a photo of your cow which you can name if you like. Then we are offering a visit to the farm on a roster basis over time. You can introduce yourself, to the cow that is, and me as well of course. You can milk a cow which might not necessarily be yours, depending on the timing. We finish the day by helping to feed the calves and choose a sample bag to take home.

“I have estimated that it will cost $1350 per cow to feed her until the end of September. And I have 130 cows to feed! This is by no means a minimum amount for adoption. I’m just trying to let you know the scale of my problem.

“Anyone kind enough to help out please email me at with your details and we can register you in the Cow Diary. Or call 02 4677 2223 and ask for Sally or Tom in business hours. Any help will be greatly appreciated”.

With the holidays –  something for the kids


Corn Husk doll  

Corn Husk Doll

Make a Corn Husk Doll taking 1 hour.

How to make corn husks  VIDEO corn husks



  • Dried corn husks or tamale wrappers (available at grocery stores)
  • Twine or string
  • Scissors
  • Pipecleaners
  1. Soak the dried corn husks (approximately 20 per doll) in warm water for about 10 minutes to soften them, then blot them dry. Next, gather twenty 10-inch lengths of twine and tie an overhand knot at one end.

    2. Trim the husks so that they are each about 8 inches long. Then sandwich the knotted twine between 4 or so husks and tightly tie another piece of twine around the bundle just above the overhand knot.

    3. Make the doll’s arms by rolling up a pipe cleaner in a husk (arms into position). Roll up 2 more husks (without pipe cleaners). Then braid the three together and tie the ends with twine.

    4. Take the bundle from Step 2 and peel down the husks (as you would a banana) to create a head and expose the hair. Tightly tie the bundle where the neck should be, then insert the arms.

    5. Braid together 3 rolled husks (without a pipecleaner) for each leg. Then use 2 of the inner husk ends to tie the tops of the legs to the dolls. Trim the remaining husk ends an inch below where the legs are attached.

    6. Snugly wrap a single husk around the doll’s hips, tying the ends together to secure it. Trim the knot tails.

    7. Now it’s time to dress the doll. If making a girl, go right to Step 8. For a boy doll, create leggings by wrapping a single husk around each leg and tightly tying twine around the very top. Then fringe the leggings by making a series of short snips along the outer sides.

    8. For a skirt, sandwich the doll’s body from the hips up with a few husks and secure them to the waist with twine. Then peel down the husks. For a girl doll, leave the skirt long; for a boy doll, trim 2cm from the waist. Finally, drape husks over the shoulders. Crisscross the ends in front and in back of the doll and sash them around the waist with twine.




If you dig into your recipe books you will find the name of Mediterranean greens known as ‘arugula’ or known in Australia as rocket. For those that love learning the species name – Eruca sativa of the mustard family and the reason it has a peppery flavour. [pronounction]

Eating ‘real food’ and especially greens we know provides great fibre. There are a number of benefits eating rocket. Great to see mainstream medicine promoting more about nutrition and a good discussion is here if you wish to know more – Medical News Today. 

They mention:

Leafy greens contain an antioxidant known as alpha-lipoic acid that has been shown to lower glucose levels, increase insulin sensitivity, and prevent oxidative stress-induced changes in patients with diabetes.


Fruit and Rocket Salad

Potato and Rocket Pizza

Rocket pesto

Rocket and parmesan frittata


Fruit and Rocket Salad

Fruit and Rocket Salad
Recipe type: Salad
Serves: 4
  • 1 apple & 1 pear, orange and apple, nectarine and mango,
  • 100gms of rocket
  • 1 fistful each of nuts (walnuts and almonds) or if nut free use seeds such as pumpkin or sunflower seeds
  • 1 tbs of parmesan cheese, grated or shaved)
  • 3-4 tbs olive oil
  • 1 tbs lemon juice
  • salt and freshly ground black pepper
  1. Leave on or remove skin of fruit as needed. Slice the fruits and pour the lemon juice on them, to prevent discoloration. Place the rocket in a salad bowl. Drizzle with extra virgin olive oil just to coat.
  2. Add the salt and black pepper and toss well. Scatter the nuts or seeds. Serve with parmesan cheese on top.
  3. Hint: Avoid soaking the salad so keep the dressing for adding separately.

Potato and Rocket Pizza
Potato and Rocket Pizza
Recipe type: Pizza
Serves: 3-4
  • 1 quantity Basic pizza dough – see recipe below
  • ⅔ cup rocket mixed with cashew and parmesan
  • ½ tbs olive oil
  • 350g potatoes, unpeeled
  • olive oil cooking spray
  • 50g rocket
  • For the Pizza dough:
  • 1 cup warm water
  • 1 tbs honey
  • 1-1/2 tbs olive oil
  • 1 tbs dry milk
  • 1 tsp garlic powder
  • ½ tsp salt
  • 2 cups flour (All purpose)
  • 1 cup semolina flour
  • 1 tbs corn meal
  • 3 tsp yeast
  1. Preheat oven to 200°C. Grease a 30cm round pizza tray.
  2. Place base on prepared tray. If Using fresh dough roll dough into a 30cm round. Place on prepared tray. In a food processor put ½ tbs oil, rocket, cashews and parmesan and blend.
  3. Spread with rocket dip. Thinly slice potatoes. Place, in a single layer, overlapping slightly, over dip. Spray potatoes with oil. Sprinkle with salt and freshly ground black pepper. Bake for 15 to 20 minutes or until pizza base is crisp.
  4. Top with rocket and serve
  5. To make Pizza dough
  6. Either make in the bread machine. Remove when done, put dough in a greased bowl and cover. Rise in warm area till ready to roll out.
  7. If by hand, mix water with yeast (wait 5-10 minutes). Add all other ingredients and mix, add yeast. Mix till forms a dough ball. Remove and knead 8-10 minutes. Then put in greased bowl, cover & rise. Roll out and put in pan sprinkled with a little corn meal.

Rocket pesto
Rocket pesto
Recipe type: Sauce
Serves: 4
  • 1-2 bunches rocket
  • 90gms toasted almonds
  • 1 lemon, juice
  • ¼ cup parmesan cheese
  • Olive oil
  • Salt and pepper
  1. Place ingredients into a food processor with enough olive oil to form a coarse paste. Season to taste with salt and pepper.

Rocket and parmesan frittata
Rocket and parmesan frittata
Recipe type: Frittata
Serves: 4
  • 7 large eggs
  • 1 leek, a finely sliced
  • rocket leaves, roughly chopped
  • ½ cup parmesan, grated (keep some for grilling)
  • salt and pepper
  • 1 tbs olive oil
  • fresh rocket to serve
  1. In a bowl crack eggs then beat adding rocket leaves and parmesan. Season with salt and pepper. Turn on grill high heat.
  2. In a fry pan heat 1 tbs olive oil adding leek and sweat 1 minute and add mixture. To have all egg cook lift edges with a spatula and let the egg run into the space. When near finished put some additional parmesan on top, cover handle with alfoil and pop under grill and watch closely while lightly browning the top and the cheese melts. Serve with fresh rocket


Sugar Plums

Sugar Plums

Now the Sugar plums, for the smaller children, simply slice open, take out pip and pop them together. The story of the ‘Sugar Plum’ fairy is a must along with the dance from the ‘Nutcracker Suite’  written in 1891-92 by Tchaikovsky. There is a story version on CD for adults and kids also motion picture. The kids will be glued to the story.


  • Sugar plum Crepes
  • Sugar plum crumble 
  • Sugar plums with mascarpone custard


Sugar plum Crepes

Sugar Plum Crepes
Recipe type: Dessert
  • For the Crepes:
  • 2 tbs butter, melted and cooled slightly (I browned this first, which probably won’t surprise you)
  • ½ cup milk (fat level shouldn’t matter, but I use whole)
  • 2 large eggs
  • ½ cup all-purpose flour
  • Two pinches of salt
  • Few gratings fresh nutmeg
  • 2 tbs honey
  • For the Plums:
  • 10 plums, pitted and cut into quarters
  • 1 tbs unsalted butter
  • 1 tbs honey
  • Pinch of ground cinnamon
  • Juice of half a lemon
  • For the Asssembly:
  • 1 cup ricotta cheese
  • 3 tbs fresh mint leaves
  • Toasted and chopped pistachios or almonds
  • Additional honey, if desired
  1. To Make crepes: In a blender, combine crepe ingredients. Cover with plastic wrap and refrigerate for an hour.
  2. Preheat a crepe pan over medium-high heat. Once heated, brush pan lightly with melted butter or oil. Pour ¼ cup batter into skillet, swirling it until it evenly coats the bottom and cook, undisturbed, until the bottom is golden and the top is set, about 2 minutes. Carefully flip and cook on other side for 5 to 10 seconds. Transfer wrapper to paper towel covered plate. Continue with remaining batter.
  3. To Prepare filling: Melt the butter in heavy, large frypan over a moderately high heat. Add the plums and cook them for 2 minutes, tossing them about until they’re warmed through. Add the honey and cinnamon and cook them for 1 minute more. Squeeze the juice of half a lemon over them and transfer to a bowl. Cover the bowl with foil if you’re looking to keep them warm for a while.
  4. To Assemble: Lay a crepe on a plate. Dollop a couple spoonfuls of ricotta down middle of crepe. Add a spoonful or two of warm plums. Sprinkle with pistachios and mint, if using. Drizzle with extra honey, if desired. Fold crepe sides over each other, so that they slightly overlap. Garnish with extra mint.


Sugar plum crumble 

Sugar plum crumble
Need 1kg of sugar plums
Recipe type: Dessert
  • 150g of plain flour
  • 50g almond meal
  • 150g sugar
  • 50g dark brown sugar
  • ½ tsp of ground cinnamon
  • ½ tsp of ground cardamom
  • 120g of melted butter
  • 1kg of sugar plums
  1. Preheat the oven to 190C.
  2. In a bowl, whisk together 150g of plain flour, 50g almond meal, 100g sugar, 50g dark brown sugar, ½ teaspoon each of ground cinnamon and ground cardamom. Slowly drizzle in 120g of melted butter and mix with a fork until it forms small crumbs. Break up any large crumbs so that none is bigger than 1cm. Pit and quarter 1kg of sugar plums and toss in a bowl with 50g of sugar. Spoon the plums into buttered individual ovenproof moulds and sprinkle the crumbs evenly on top.
  3. Bake for 30 minutes until the fruit is bubbling and the crumble is crisp.


Sugar plums with mascarpone custard

Sugar plums with mascarpone custard
Recipe type: Dessert
  • 250ml (1 cup) dry marsala wine
  • 1 vanilla bean, split
  • 2 cinnamon sticks
  • 500g small sugar plums (order more)
  • 75g caster sugar
  • 2 tsp arrowroot
  • Mascarpone custard – see recipes below
  • 2 eggs
  • 75g castor sugar
  • 1 tsp cornflour
  • 1½ tsp vanilla extract
  • 250g mascarpone
  1. Preheat oven to 180°C.
  2. Place the marsala, vanilla, cinnamon and sugar plums in a baking dish and sprinkle with the sugar. Bake in the oven for 20 minutes then drain juice into a saucepan and place plums in a serving dish. Combine the arrowroot with a little cold water, add to the plum juice, then cook over low heat, stirring until thickened. Pour over the plums and allow to cool.
  3. To make the mascarpone custard:
  4. Place the eggs, sugar, cornflour and vanilla in a bowl and whisk to combine. Place the bowl over a pan of simmering water and beat until thick.
  5. Remove the mixture from the heat and beat over a bowl of iced water until cool. Stir in the mascarpone. Serve with the cooled sugar plums.


Mint delicious

Mint delicious

Mint ermington blog

The father of one of our Harvest Hub Team grows organic vegies on his patch in Ermington: cucumber, chillies, tomatoes, eggplant, and masses of mint.  This herb has a habit of running away from you (we didn’t realise how fast mint can run J) when the conditions are right, and it’s threatening to choke his garden (see picture in banner above).

So this coming week he will be bunching them up each day, and bringing them into our packing shed.  As he’s in need of some gardening equipment, he’s hoping to make $100 or so. The quality is great, and we’ve kept the price low – so please support his endeavour!



Blueberries, sugar plums with mint

Blueberries, sugar plums with mint
Recipe type: Dessert
Serves: 4
  • 1 punnet of blueberries, wash dry
  • 5-6 sugar plums, slice off flesh leave on skin
  • ½ lime juice
  • 10 to 15 fresh mint leaves
  • 2 tbs honey
  1. In a serving bowl, put the berries with the lime juice. Mince the mint leaves with scissors. Add the mint and honey to the strawberries, stir, and let sit for 30 minutes before serving. Also, popping them into the freezer for 10 minutes gives it a zing.


Spicy chicken curry with mint leaves and green capsicum

Spicy chicken curry with mint leaves and green cap
Recipe type: Main meal
  • 500g chicken breast no skin on
  • 1 garlic , crushed
  • Ginger, chopped
  • Mint leaves
  • 3 green chillies
  • 2 tsp red chilli powder
  • 1 tsp turmeric powder
  • 1 ½ tsp garam masala
  • 3 tsp coriander powder
  • 2 tsp paprika
  • 1 ½ tsp chicken curry masala
  • 1 tsp mustard seeds
  • 1 red onion, sliced
  • 1 tomato, small pieces
  • 2 curry leaves
  • 1 green capsicum, thinly sliced
  • Coriander leaves for garnishing
  • 1 tsp olive oil
  • Salt
  1. In a blender put garlic, ginger, green chillies, mint leaves and little water and puree the mixture.
  2. In a fry pan heat oil then add mustard seeds, sliced red onion, salt and fry till brown. Add fresh curry leaves and continue frying. Next add all the above spice powders and fry a few more minutes stirring. Add ripe tomato and saute, until all blended. Lastly, add the garlic-ginger/mint puree and let it boil.
  3. When it starts boiling, add the chicken pieces and red capsicum and cover with the lid. Cook on a medium flame for 20 minutes. Sprinkle a pinch of garam masala and add chopped coriander leaves. Close with a lid, switch off the flame and keep aside for few minutes. Serve with rice.


South Indian Coconut and Mint Lamb Curry

South Indian Coconut and Mint Lamb Curry
Recipe type: Curry
  • 500g boneless lamb, chunks
  • 2 onions, finely sliced
  • 1 cup plain Greek style yogurt
  • Ginger, grated finely
  • ½ cup fresh mint leaves
  • This next bit you can use Curry Masters and it does the work. Biryani Masala mix 85g
  • 1 tbs fennel seeds
  • 1 tbs coriander seeds
  • ½ tbs paprika
  • ½ tbs chilli powder
  • ½ tbs cumin
  • Then add
  • 1 tbs freshly ground black pepper, to taste
  • 1 cup dessicated coconut
  • salt to taste
  • 4 tbs olive oil
  1. In a bowl combine ginger and yoghurt. Then marinate the lamb pieces place in a baking dish, cover with foil and put in fridge over night.
  2. In a fry pan with a little oil dry roast the coriander seeds, paprika, chilli powder, cumin and black pepper until fragrant and slightly brown. Cool then put spices into the food processor with the coconut and mint. Blitz until blended.
  3. In a wok, heat olive oil and fry the onions until golden brown. Then, add the fennel seeds and stir for 4 minutes on low heat. Add the marinated lamb pieces and season with salt. If you wish gravy add 1 cup of water and let the gravy simmer on low heat until thickens and the meat is well cooked. Garnish the dish with mint leaves and serve with rice.


Pineapple & Red Cabbage recipes

Pineapple and red cabbage

Pineapple & Red Cabbage recipes

Locally grown red cabbage in Horsley park teamed up with pineapple from Queensland.

Here are some recipes that are great for summer.

  • Red Cabbage Slaw with pineapple
  • Fish tacos with spicy pineapple salsa and red cabbage slaw
  • Stir Fry Red cabbage Salad
  • Sri Lankan Savoury Red Cabbage & Pineapple Curry


Red Cabbage Slaw with pineapple

Red Cabbage Slaw with pineapple
Recipe type: Salad
Serves: 6
  • For Slaw:
  • ½ red cabbage, shred
  • ½ pineapple, chop
  • 1 onion, thinly slice longwise
  • 2 carrots, shred
  • Fresh herb like cilantro, basil or English Parsley, finely chopped
  • For Dressing:
  • 1 tbs olive oil
  • ⅓ cup red or white wine vinegar
  • 2 tbs orange or apple juice
  • 1 to 2 chilli, deseed (use gloves as the seeds burn) and chop. Try hot green or red long.
  • 1 tsp Hidden Valley honey
  • ¼ tsp cumin seeds, toast up in a pan then crush
  • Pinch of salt to taste
  1. In a put in a bowl slaw ingredients and mix.
  2. In a bottle put in dressing and shake. Then pour over slaw and toss through.
  3. Cover with bees wax cover or lid and into fridge for 4 hours. Serve.

Fish tacos with spicy pineapple salsa and red cabbage slaw
Fish tacos with spicy pineapple salsa and red cabbage slaw
Recipe type: Tacos
  • 8 corn tortillas, warmed.
  • Red cabbage slaw (see recipe below)
  • Spicy pineapple salsa (see recipe below)
  • 1 avocado, halved, pitted, peeled and sliced
  • 4 pieces mild white fish
  • For red cabbage slaw:
  • ½ red cabbage, finely sliced
  • 1 cup cilantro leaves
  • ⅓ red onion, thinly sliced
  • 4 tbs apple cider vinegar
  • 2 tbs honey
  • 2 tbs lemon or lime juice
  • 2 tbs canola oil
  • For spicy pineapple salsa
  • ½ pineapple chopped and left in its own juice
  • 1 cup cilantro leaves, lightly packed
  • 2 tbs fresh lemon or lime juice
  • 3 tbs rice wine vinegar
  • Any hot sauce, to taste (optional)
  1. Coat fish in a little oil. Season with salt, pepper, paprika and cayenne, to taste. Just before you are ready to eat, grill the fish for about 8 minutes until just cooked.
  2. To make Red Cabbage Slaw:
  3. Place sliced cabbage, cilantro leaves and sliced red onion in a large bowl. Mix vinegar, honey and lime juice in a small bowl. While whisking quickly, add canola oil to vinegar mixture. Add to coleslaw and mix thoroughly. Spicy pineapple salsa – this recipe calls for more than you’ll need for the tacos. The rest makes a refreshing tropical dip when served with tortilla chips.
  4. To make Spicy pineapple salsa:
  5. Place all ingredients in food processor and blend.
  6. Serve fish with warmed tortillas, pineapple salsa, avocado slices and red cabbage slaw.

Stir Fry Red cabbage Salad
Stir Fry Red cabbage Salad
Recipe type: Stir Fry
  • ½ Red cabbage, finely sliced
  • ¼ red capsicum, finely chopped
  • ¼ green capsicum ,finely chopped
  • 1 carrot shredded
  • 1 zucchini shredded (optional)
  • 1 green leaf, finely shredded (optional) This can be anything like Chinese Broccoli, spinach, silverbeet.
  • 3 shallots, chopped
  • ½ pineapple chopped.
  • To make dressing:
  • 2 tbs Ketjap Manis (sweet soy sauce)
  • 1 tbs olive oil
  • 1 clove garlic, crushed
  • 1 tsp raw sugar (or honey)
  1. Place dressing in a jar and shake. Toss all the above ingredients and dressing in a large bowl.
  2. Place on onto BBQ plate and keep tossing until cooked to preference (5-10 min). Alternatively, can be cooked in a wok.

Sri Lankan Savoury Red Cabbage & Pineapple Curry
Sri Lankan Savoury Red Cabbage & Pineapple Curry
Recipe type: Curry
Serves: 4
  • 1 – 2 clove of garlic, chopped
  • 1 cinnamon stick
  • 1 onion, diced
  • ½ red cabbage, diced
  • 2 cups of fresh pineapple, diced
  • 4 tbs curry powder
  • 2 tsp mustard seeds
  • 1 - 2 tins low-fat coconut milk
  • 2 tbs sunflower oil
  • 1 tbs sugar
  • 1tbs salt
  1. Heat oil in a pan or big pot and gently roast garlic, cinnamon stick, chopped onion 5 minutes. Add diced pineapple and sear for 1 minute.
  2. Add salt, curry powder, mustard seed and sugar. Add red cabbage then reduce heat and gently cook for 5 minutes.
  3. Add coconut milk and heat until boiling. Serve with rice and/or Indian Naan bread and vegetables.




Forgotten Leek

Forgotten Leek

Leek Peats Ridge


Our leek grower in Peats Ridge, in the Sydney Basin, came across a ‘forgotten’ patch of very large leek, and sent us a picture so we know what to expect on Monday… When we mentioned that they look pretty big.



He then sent us another picture from the cousin in the UK who went to a growing competition a few years ago: now THAT’s big! Leek Large UK



Raw Leek Salad

Leek and vegetable tarts

Caramelized Leek & Sweet Potato Risotto





Raw Leek Salad

Raw Leek Salad
Recipe type: Salad
  • 1 juice of a lemon
  • 3 tbs extra virgin olive oil
  • salt and pepper to taste
  • 3 leeks, white and light green parts only, sliced thinly crosswise
  • 2 ripe tomatoes
  • 1 carrot, thin slices using a potato peeler
  • ½ cup chopped
  1. In a bowl whisk together lemon and oil with a healthy pinch of salt and several grindings of pepper. Toss with leeks.
  2. Cut tomatoes in half horizontally and chop. Combine all ingredients, and taste and adjust seasoning. Garnish, and serve.

Leek and vegetable tarts
Leek and vegetable tarts
Recipe type: Tarts
  • 225g plain flour
  • 150g butter, chopped
  • 1 egg yolk
  • To make filling:
  • 60g butter
  • ½ tsp ground turmeric
  • ½ tsp curry powder
  • 1 leek, cut into 5cm lengths and julienned
  • 2 carrots, cut into 5cm lengths and julienned
  • 4 sticks celery, cut into 5cm lengths and julienned
  • 1 zucchini, cut into 5cm lengths and julienned
  • 1 tbsp fresh ginger, finely grated
  • 1 cup coconut milk
  • Sea salt
  • 6 coriander sprigs
  1. Process flour, a pinch of salt and butter in a food processor until mixture resembles breadcrumbs. Add egg yolk and 2-3 tablespoons of cold water and process until the mixture forms a ball. Knead the pastry gently on a lightly floured surface, then wrap in plastic and refrigerate for up to one hour.
  2. Preheat oven 190C.
  3. On a lightly floured surface, roll out pastry to a thickness of about 5mm. Line six 10cm tart tins with removable bases with the pastry. Lightly prick the pastry with a fork and freeze for 20 minutes. Place on an oven tray and bake at 190C for about 15 minutes, or until pale golden.
  4. To make filling:
  5. Heat butter in a large frying pan, add turmeric and curry powder and stir over medium heat for about 2 minutes or until aromatic. Add vegetables and cook, stirring occasionally, for about 5 minutes or until vegetables are tender. Add ginger, coconut milk and salt to taste and stir over medium heat for 2 minutes.
  6. Fill the tart cases with warm vegetable mixture and top with coriander sprigs.

Caramelized Leek & Sweet Potato Risotto
Caramelized Leek & Sweet Potato Risotto
Recipe type: Rice
Serves: 2-4
  • 2 tbs butter
  • 1 sweet potato, cubed and steamed
  • 1 large leek
  • salt and pepper
  • ¾ cup arborio rice
  • ¾ cup white wine
  • ~3-4 cups chicken or vegetable stock
  • ½ cup grated Romano (Parmesan can be substituted)
  • 1 tbs freshly minced chives
  1. Cube sweet potato and steam until potato pieces yield easily under the pressure of a fork or pairing knife. Approximately, 15 min.
  2. Trim off the dark green part of leek, you can reserve it for a future use. Cut remaining leek in half lengthwise then into ½ cm half moons. Clean thoroughly. In a heavy bottomed pot melt butter over medium heat, add leeks and stir to coat. Cook leeks stirring every five minutes or so until they start to brown. Let the leeks lightly brown evenly, you can turn it down a bit if you like as you don’t want them to burn. It should take about 25 minutes. Sprinkle with salt and pepper and then add rice. Stir to coat and cook, stirring regularly for 2 minutes. Add wine and continue stirring until two thirds of the wine has evaporated. Start adding chicken stock in large ladelfuls, stirring often. You want the temperature of the mixture to be at a very light simmer. Continue adding stock until rice is tender and just a little bit al dente. Turn off heat and stir in sweet potato, cheese and chives. Taste and correct for seasoning.







Dine Below the Line at Macquarie Uni

Dine Below the Line at Macquarie Uni

Dine Below Line Library Staff Macquarie uniLibrary staff at Macquarie Uni get involved in ‘Dine Below the Line’ lunch.


What is ‘Dine Below the Line’ with local, fresh produce!

Macquarie University students want to raise awareness about poverty and sustainable food systems. A group do this by hosting or participating in a ‘Dine Below the Line’ event. At these events they learn heaps, meet new people with similar interest in eradicating global poverty but also help raise funds to feed those less fortunate than them.

Library Charity Lunch

The Macquarie student group hosted a youth-led anti-poverty NGO Oaktree ‘Dine Below the Line’ meal event at $2 a head using fresh local produce from Harvest Hub.

We enjoyed some delicious ratatouille pasta and pumpkin and spinach salad, with ingredients supplied by food social enterprise Harvest Hub. Ingredients cost us just $20 – bringing us to less than $2 a head for the lunch. 

In total, we raised $319.28 – more than double our target!! This money will provide much needed funds for anti-poverty NGO Oaktree’s initiatives.”



Roasted pumpkin salad



Note: this version is a little more tomato-based than the usual recipe to provide enough liquid for the fettucine
Recipe type: Casserole
  • 3 Brown onions, sliced
  • 800gms Eggplant, cubed (not skinned)
  • 800gms Green capsicum , seeded & cut
  • 800gms Zucchini, sliced
  • 3kg Cooking tomatoes, roughly cut
  • 4-5 Garlic cloves (crushed)
  • Seasoning (salt & pepper)
  • Dried herbs (e.g. rosemary, thyme, oregano)
  • 30ml Olive oil
  • ½ bunch Basil leaves
  • Water or stock as needed
  1. In a large saucepan, sauté the onions in the olive oil over low heat, stirring regularly, for 10 mins or until translucent.
  2. Add the eggplant, capsicum and zucchini and sauté for a further 10 mins, stirring regularly.
  3. Add the cooking tomatoes. garlic, seasoning and dried herbs, stir to mix the ingredients, and cook on medium heat until it bubbles. Reduce heat, add lid and slowly cook for 10-15 minutes, stirring every now and then.
  4. Check if the mixture has enough liquid, and add water or stock if needed.
  5. Cook for another 5-10 minutes or until cooked al dente (i.e. retain some texture - don’t let it go to mush).
  6. Before serving, shred the basil leaves and stir into the ratatouille.
  7. Serve with fettucine and a salad.


Roasted pumpkin salad

Roasted pumpkin salad
Recipe type: Salad
  • 3kg Butternut pumpkin, skinned, seeded and roughly cut
  • 1 Spanish Onion, peeled and thinly sliced
  • 500gms Baby spinach leaves, washed and well-drained
  • Salt, pepper, vinegar & oil
  1. Pre-heat grill to High
  2. In a large bowl, mix pumpkin pieces with salt, pepper and olive oil. Spread on baking tray and place in oven, about 5-10 cm below the hot grill. The idea is to blacken part of the pumpkin without over-cooking.
  3. After 10 minutes, turn the pumpkin pieces and put back under the grill. From this point, watch carefully to not over-cook the pumpkin. Remember, they will continue to cook for several minutes after you take them out of the oven.
  4. Let the pumpkin cool down to lukewarm, and then mix with baby spinach leaves in a serving bowl.
  5. At the last minute, sprinkle with dressing of olive oil and balsamic vinegar (or serve separately). Alternatively, you can make a dressing of soy sauce, white vinegar, sugar and chilli.
  6. Bon appetite!








Hidden Valley Pasture Raised

Hidden Valley Pasture Raised

At Hidden Valley Free Range we operate a number of farming systems to help improve our soils for the benefit and future of our children. The integrated systems are called Holistic Management. As part of our farming system we utilise pastured free range chickens to add fertiliser to our soil and provide us with delicious pastured free range eggs.

2 of our ladies in their laying boxes

2 of our ladies in their laying boxes


To ensure our eggs are the freshest and healthiest possible we house our chickens in caravans. These vans have been modified to incorporate mesh floors with perches and laying boxes. Our caravans are kept in an area surrounded by electric fence netting to keep away any unwanted visitors.



Whilst in the paddocks the caravans are moved every couple of days to ensure the chickens have fresh green grass to pick and to allow an even spread of manure. We have a maximum stocking rate of 500 chickens per hectare (10000 square metres). This allows our chickens to live a happy carefree life with minimal stress.

Laying Boxes

                               Laying Boxes


To make sure our eggs are collected and provided to you in the shortest time frame possible our young family is involved in the entire process from providing food and water through to collecting, processing and packing our pastured free range eggs.




One of our laying boxes after our chickens have visited. Eggs in their most natural state. The bed of rice hulls allows our hens to scratch and maintain their natural habits and instincts.

At Hidden Valley Free Range we want you to enjoy the healthiest, most nutritious eggs available. This is why we make available our delicious pastured free range eggs to you, our valued and cherished customers.

Next generation of farmers

                                                   Next generation of farmers

Sugar Snaps

Sugar Snaps

Sugar Snaps

The whole pod is eaten and great fibre. Crunchy and fabulous raw or quickly fried.



Sugar snap peas with stir-fried meat (chicken breast, pork tenderloin, fish cod)

Sugar snap, buk choi and carrot stir fry


Sugar snap peas with stir-fried meat

Sugar snap peas with stir-fried meat
Recipe type: Stir Fry
Serves: 4
  • 200g sugar snap peas
  • 1 onion
  • 500 grams meat
  • 2 tbsp oil
  • Salt to taste
  • 2 tsp minced fresh ginger or powder
  • ¼ tsp red pepper or chilli
  1. String the peas and cook in a large pot of boiling salted water until tender, 5 minutes. Drain.
  2. Chop onion.
  3. Cut meat into 4cm slices. Cut each slice into thin strips.
  4. Heat 1 tablespoon oil in a wok or large fry pan over medium-high heat.
  5. Add the chopped onion and 1 teaspoon salt.
  6. Cook, stirring until softened, about 5 minutes.
  7. Add the remaining 1 tablespoon oil.
  8. When hot, add the pork strips and cook, stirring until browned, about 2 minutes. Add ginger and stir in pepper and peas. Serve on rice

Sugar snap, buk choi and carrot stir fry
Sugar snap, buk choi and carrot stir fry
Recipe type: Stir Fry
Serves: 4
  • 2 onions
  • 1 clove of crushed garlic
  • 2 carrots cut lengthwise
  • 1 cup of sugar snaps
  • Buk Choi cut into 4cm lengths
  • 2 tbsp soya sauce
  • 1 tbsp oil
  • 1 tbsp cornflour
  • 2 tbsp of rice wine
  • 1 cup vegetable stock
  1. Peel onions and cut into wedges. Peel and crush garlic.
  2. Prepare vegetables – carrots cut lengthwise 4cm, sugar snaps whole of slice lengthwise, buk choi slice into lengths.
  3. Heat oil in pan or wok on high. Add onion, garlic and stir-fry 1 minute. Add carrots then beans and turn 1 minute. Set aside in a bowl.
  4. Blend cornflour, soya sauce and rice wine in a bowl. Pour into wok with stock and bring to boil stirring continuously. Simmer until sauce clears and thickens.
  5. Stir in vegetables and serve immediately with rice.



What is a serve of fruit & vegetables?

 What is a serve of fruit & vegetables?

We know the benefits of eating lots of fruit & vegetables. If you wish to review these read the full article. This discussion is more about why it is so hard to meet, for the majority of Australians, the minimum requirement and what we can do individually to encourage a greater uptake.

Did you know that in Australia 90% of women and 96% of men don’t eat enough vegetables? It takes time to collate results from National surveys so these results apply now. A survey from 2014-2015  shows that the uptake of fruit & vegetables is worsening.

What we should be eating as a minimum per day:

2 serves of fruit and 5 serves of Vegetables

Note  – A Serve = Fruit  1 medium piece 150gms and Vegetables half a cup of cooked vegetables or cup salad.

BUT in reality….

What we are eating  – National average:

MEN          1.6 serves of fruit

2.3 serves of vegetables

WOMEN   1.8 serves of fruit

2.5 serves of vegetables.

What does 1 Serve look like?

Fruit serves









Vegetable serves

Many go for high energy foods because they are filling. Calories are energy. These high energy foods – takeaway and empty calorie sweet foods are easy for weight gain. Rather than select fruit and vegetables which have a high nutritional value but mostly low in energy content. Lots of greens have a high nutritional value and low in in calories. Corn is higher in calories as it has a higher natural sugar content.

What are some of the issues we know about surrounding reduced fruit veg intake?

****   We think the major issue is understanding what a SERVE is and realizing we are, many of us, under-eating vegetables.

  • Limited access as grocers close down
  • Convenience – purchasing prepared high energy foods with little nutritional content.
  • Having limited knowledge of food and nutrition/cooking skills

All about Choice

Are you the ‘Food Gatekeeper’? The person who does the shopping and is the controller of food choice in your home.

Role models are important. Here are some comments made by Harvest Hub members over the years – thanks for sharing your thoughts.

“My Parents taught me good food choices when I was a child.”

“I don’t spend much on seeing the doctor as I eat well and exercise regularly. I spend the money I save on good food.”

“We always helped prepare meals with the family. I learnt new recipes with my Mum and Dad had some favourites too.”

“I thought I would leave home if broccoli was presented one more time. But Mum kept it up and when I discovered I could make a forest with the broccoli trees, carrots and stones with my corn I enjoyed eating my forest. This lead to making funny faces on my plate – creative dinnertime.”

These conversations about food and what it means to each of us show different aspects on how we all can make a difference in our family and circle of friends. Simple having friends over and introducing them to a new vegetable – maybe getting one extra to let them take it home and try it.

A great suggestion: Create a Food Map – Kids can pin the name of the vegetable or picture on the board  – ‘Where my food comes from’. This encourages the conversation about ‘What is in season?’

Food can be fun – what better way to share your knowledge.

Target Beets

Target Beets

Target Beets

Target Beets – known as Chioggia , ‘bullseye’ or ‘target’ beets (when you slice them, they look like a red and white bullseye).  They are both a little sweeter than regular beetroot, and because they’re young, they’re tender and perfect for a salad with having to cook them first.

You can eat the roots, stems and leaves. They have a definite earthy flavor. The leaves are a relative of silverbeet and are known widely as Beet greens – full of vitamins C, A and E.

So for 30% of daily Vitamin C allowance? Cook up half a cup of beet greens. Use them in a Frittata.  Stir Fry – Into a frypan with garlic and olive oil. A dash of water.

Try Creamed Beetroot Leaves

Recipes below that you can print out. See right side drop down to print.

Asian Beetroot Salad

Target Beet Slaw


Asian Beetroot Salad

Asian Beetroot Salad
Recipe type: Salad
Serves: 2
  • 1 target beetroot
  • Chopped leaves
  • 1 orange
  • For the Dressing:
  • 3 tbs sesame oil
  • 2 tsp soy sauce
  • 1 tsp crushed garlic
  • 1 tsp grated fresh ginger
  • 2 tbs lemon juice
  • ½ Wombok, shredded
  1. Slice the beetroot and leaves thinly, and steam for a few minutes until tender. Slice the orange. Mix the ingredients for the dressing and toss the salad. This salad is much improved if you have time to marinate it for a while. Serve on a bed of finely sliced Wombok.

Target Beet Slaw

Target Beet Slaw
Recipe type: Salad
  • 2 beet bulbs, peel & shredded
  • Leaves shedded
  • 3 carrots, shredded
  • Spring onion, thinly sliced
  • 1 pear, sliced
  • 1 apple, sliced
  • Sauce:
  • 3 tbs olive oil
  • 1 tbs lemon juice
  • Dob of honey
  • Salt and pepper to taste.
  1. In a mixing bowl put in the sauce and combine. Then add beets, leaves, carrots, spring onions, leaves, apple, pear and scallion. Coat the ingredients and serve.





Silverbeet is also known as Chard.

This is one of the greens you should include in meals a couple of times a week. Loaded with folate, fibre, and Manganese which is good for brain and nerve function. It likes the cool of the evening so we will soon be coming to an end with them.

How to Store

They do not like to be near heavy breathers of the ripening hormone-  ethylene so don’t put them near tomatoes, rockmelons, bananas.

Oh, if they wilt pop them into a basin of cold water with ice cubes. Swish and then take out , shake and paper towel dry. They bounce back.

They last, if kept correctly, up to a week. So make sure kept dry. Pop into paper towels then into closed bag.


  1. Braised Silverbeet – Acelgas Guisadas  
  2. Swiss Chard cake –  a Lebanese recipe
  3. Swiss chard patties
  4. Turkish Gozleme – like a calzone

Braised Silverbeet – Acelgas Guisadas  

Braised Silverbeet - Acelgas Guisadas
Recipe type: Braised
Serves: 2
  • 2 onions sliced
  • 1 tbs vegetable oil
  • 4 silverbeet stems removed, leaves washed and sliced into ribbons
  • ½ cup beef broth
  • salt and freshly
  1. Prepare the barbecue. Brush the onions with the oil and grill them, turning often, till they are nearly softened and lightly browned - 8 to 15 min. Heat a large fry pan over high heat. Add in the Swiss chard, onions and the stock. Cook rapidly, stirring frequently, till the chard is wilted and the liquid has evaporated - about 5 min. Season with salt and freshly ground black pepper. Serve at once.

Swiss Chard cake –  a Lebanese recipe
Swiss Chard cake - a Lebanese recipe
Recipe type: Cake
Serves: 4
  • 7-8 large Swiss chard leaves
  • ¾ cups of medium-grain rice, such as Sushi rice (or Turkish or Egyptian or Italian)
  • 1 ½ cups of Italian parsley, chopped very fine (stems discarded)
  • ¾ cups of fresh mint
  • 1/1/2 cups of tomatoes, chopped in fine dice
  • ½ cup of onion, chopped fine
  • ½ tbs hot paprika (optional)
  • ¼ cup of pine nuts (optional)
  • ⅓ cup of fresh lemon juice (or more, as needed)
  • ¼ cup of olive oil
  • salt, pepper, to taste and a dash of allspice and cinnamon
  • tomato peel and extra mint leaves for garnish
  1. Preheat oven 190C.
  2. Using a sharp knife, deftly remove the thick chard stalks, putting them aside to use later for the stalks salad. Drop the chard leaves in rapidly boiling water for a few seconds; remove from the water and dry on towels on a flat surface. Fill a pot with salted water (about 4 cups) and bring to a boil; as soon as it boils, drop the rice in the water and cook for 10 minutes or until it is halfway cooked, tender but still firm to the bite; remove and drain well. Sprinkle the spices on the chopped onion and mix well; add the rice to the onion and all the other ingredients.
  3. Take a pan measuring about 22cmX7cm and cover with foil; lay the swiss chard leaves at the bottom of the pan, about ⅓ of them, making sure the leaves are hanging out (to use at the end to fold them over the stuffing). .Place ⅓ of the stuffing mixture on top of the chard leaves. Cover with a few chard leaves. Place ½ of the remaining stuffing over the leaves. Cover with the remaining leaves. Place the remaining stuffing and cover with the leaves hanging on the sides. Pour a small cup of water on top. Cover the pan with foil and bake for about one hour. Remove and cool on the counter and then store in the fridge; serve at room temperature. It will keep for one week refrigerated

Swiss chard patties
Swiss chard patties
Recipe type: Patties
Serves: 2
  • ½ cup cooked Swiss chard, chopped
  • 1 cup bread crumbs
  • ¼ cup Parmesan cheese
  • 1 egg, slightly beaten
  • Salt and pepper to taste
  • 1 cup olive or cooking oil
  1. Drain chopped cooked chard well. Mix thoroughly with crumbs and cheese. Add egg and seasonings. Shape into patties about 1.5cm thick. Fry in hot oil until golden brown on both sides.

Turkish Gozleme – like a calzone
Turkish Gozleme – like a calzone
Recipe type: Pastry
Serves: 2
  • 2 cups plain flour
  • ½ sachet dried yeast
  • olive oil
  • 4 leaves silverbeet
  • 200g Minced Steak (leave out for vegetarian version)
  • 1 tbs Taco Seasoning mix
  • 100g feta cheese
  • Dried chilli flakes
  • ½ Lemon
  1. In a medium bowl combine floor and yeast with a pinch of salt. Add tepid water a small amount at a time mixing until a soft dough has been produced. Remove from bowl and kneed on a floured surface until dough is smooth and elastic. Wash and dry bowl, put 1tbls of oil in the bottom to stop dough sticking, return the dough to the bowl, cover bowl with cling film and leave in a warm place for 1 hour or until dough has doubled in size. Whilst dough is rising, chop enough silver beet leaves for 1-2 cups. Wilt in a non stick pan with a small amount of water (1-2 mins). Remove from pan and cool.
  2. Brown minced steak in a fry pan with a small amount of olive oil. Add 1 tbs of Taco seasoning mix. Fry briefly, then add .1/4 cup of water. Cook until the meat is fairly dry again. Remove from pan and cool.
  3. When dough has risen, kneed briefly again and roll out until thin and round. Place enough of the wilted silverbeet to create a single layer over half the dough. Sprinkle with cooked mince meat and crumble fetta over the meat and silver beet. Sprinke with dried chilli flakes to taste. Fold the dough over and seal edge by pressing together. Heat fry pan, add 1 tbs of Olive Oil. Place gozleme in pan and cook until brown on one side and turn over. Cut into wedges using a knife or pizza cutter. Place on a plate and squeeze lemon over the top. Serve.